• 20/10 reps for time of:
Strict Ring Muscle Ups

5x5 (+2.5-5kg)

Shoulder press 4 sets of 8-12 reps.

Three sets to failure.

Five sets of clean&jerk x 2 (do Clean+jerk, Clean+jerk).

3 Rounds

33 KBS 1.5/1

33 Zero Count Burpees

33 Squats

33 Double Unders

That was tough.

Ring dip. Three sets to failure.

10min EMOM snatch + hang snatch.

4 x 6 minute partner suffering stations

P1 burpees x 7
P2 wall sit

P1 box jumps x 10
P2 push presses

P1 slam all x 12
P2 flutter kicks

P1 bear crawls x 2
P2 farmers carry hold

90sec on/ 90sec off:
-row 12/10cal
-pull-up x8
-db push press x100

*accumulate 100reps on dumbbell push press. Men use 2x 20kg, women 2x 15kg dumbbells.
TC 18